PLATES : 30/15 3 rounds

ROUND 1 (10 REPS)

RENAGADE ROWS
SQUAT & PRESS
PUSH-UPS
SHOULDER PUNCHES

ROUND 2 (8 REPS)

HALF BURPEES
PLANK SHOULDER TAPS
ROW TO FLY
PUSH-UPS

ROUND 3 (6 REPS)

ARNOLD PRESS
PLANK DB PASS
HAMMERS TO TRICEP
WIDE PUSH-UPS

ROUND 4 (4 REPS)

DIAMOND PRESS
SHOULDER PRESS TO PUSHUP
KICK BACK TO FLY
JUMPING PUSH-UP

HICT CIRCUIT 1

DB REVERSE LUNGE
DB SQUAT TO CURLS
PUSH UP KNEE DRIVES
DIVE BOMBER

HICT CIRCUIT 2

PUSH UP COMBO
RENEGADE ROWS
KICK UPS
SHOULDER TO PRESS